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T-Spine, Shoulders, and Hips: 11-17

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the t-spine, shoulders, and hips. We are starting off with a t-spine aka upper back joint mobilization to increase extension. We are then moving on to shoulder and hip end-range of motion activation. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Hips and Low Back: 11-16

Equipment needed: 1. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and low back. We are working from everyone’s favorite position, the all mighty 90/90! We are opening up internal and external rotation of your hips through stretch, end-range isometrics, and activation work. Take a pic or video doing Movement Vault and tag us in it @movementvault. Have fun guys!

Flow: 11-15

Thanks for helping us spread the word 🏆 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything today. We have two flow days per week as part of the Movement Vault program. Get it guys!

Shoulders and T-Spine: 11-14

Equipment needed: 1. Lacrosse or mobility Ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the shoulders and t-spine aka upper back. We are starting off with a pec muscle/fascia release. We are then working on pec end-range stretch isometrics as well as t-spine focused activation. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Feel good, be happy, and get it guys!

Hips, Shoulders, and Ankles: 11-13

Thanks for helping us spread the word 💪 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips, shoulders, and ankles. We are starting off with a movement to increase your hip flexor and shoulder mobility. We are then moving on to end-range stretch isometrics for the shoulders and ankles. As always, have fun guys!

T-Spine and Shoulders: 11-12

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the t-spine and shoulders. We are focusing on increasing your t-spine aka upper back extension via t-spine joint mobilizations. We are then working on t-spine and shoulders activation. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 11-11

Thanks for helping us spread the word 🤙 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything today. We have two flow days per week as part of the Movement Vault program. Get it guys!

Ankles and Hips: 11-10

Equipment needed: 1. Lacrosse or mobility Ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the ankles and hips. We are starting off with a self-active muscle/fascia release for the tibialis anterior aka front of your ankle/lower leg. We are then working on end-range stretch isometrics for ankle plantar flexion and your hip flexor musculature. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Hips and Upper Body: 11-9

Equipment needed: 1. PVC or broom or some type of stick to increase the stretch. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and upper body. We are using the PVC or other “stick” device to get into an end-range stretch position and then going to activate muscles as we move into different rotated positions. We will be working and focusing on 2 different positions. Another great one today! We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 11-8

Thanks for helping us spread the word 👍 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything today. We have two flow days per week as part of the Movement Vault program. Get it guys!

Sitting Splits: 11-7

Thanks for helping us spread the word 👍 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the entire body and working from the sitting split position. Today is all about activation, stretching, and exploring new ranges of motion and planes of motion. It’s a fun one. Get it guys!

Shoulders and Ankles: 11-6

Equipment needed: 1. Padded Mat (optional). 2. Kettlebell, furniture, or something to hold on to helping you achieve a deep squat if you can’t hold the position on your own. Today we are working on the flexibility, mobility, and stability of the shoulders and hips. We are starting of with an end-range stretch isometric movement to increase the length of your posterior rotator cuff muscles as well as your posterior shoulder capsule. We are then moving on to shoulder, hip, and ankle activation. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!